An exercise ball chair is a useful exercise tool that helps improve balance and strengthens the core muscles of the back and abdomen. These muscles support your spine and help take weight off your spine. A strong core is fundamental to good posture. Now, the exercise ball has gone out of the gym and into the home and office. People use exercise balls as chairs to strengthen the core muscles. Exercise balls are less stiff and more comfortable than most chairs. At the same time, you can also sit on it and bounce up and down to relieve the pressure on the body in some positions, which is good for activating the brain nerves. However, using the wrong exercise ball technique can do more harm than good. This article will show you how to use an exercise ball as a ball chair.
Choosing the Correct Exercise Ball Size
Before trying to sit on a exercise ball chair while working, it is important to choose the right size exercise ball.
Buy a ball that fits your height
In general, if you are of average weight and under 160 cm (5'1"), you should choose an exercise ball with a diameter of 55 cm (21.7"). If you are between 5'1" and 5'9" ( 160 to 182.9 cm) you should choose an exercise ball with a diameter of 65 cm (25.6 in). If you are taller than 6 feet (182.9 cm), you should probably use a medicine ball with a diameter of 75 cm (29.5 inches).
Inflate exercise balls and hoops
Inflate the exercise ball and hoop, and place the ball on the hoop to stabilize it until you can sit on it with your feet flat on the floor and your legs at a 90-degree angle to the floor.
Tighten your abdominal muscles and straighten your back. Relax your shoulders and place your hands on the table. In the correct position, your arms will form a 90-degree angle. If you're sitting on a good-sized ball and your elbows aren't resting on the table, you may need to adjust the height of the table. Improper arm posture when sitting on a ball at a desk can cause shoulder and arm pain.
When sitting on the exericse ball chair, spread your feet apart for added stability. Move your feet closer to challenge your balance and core muscles.
Adjust your computer screen or monitor to eye level to prevent neck or shoulder strain while reading and sitting on the ball.
Practicing active sitting allows your body to respond to a possible fall off the ball by tightening the core muscles in your abdomen and back. Flex the muscles in your abdominals to add an extra element of movement.
Use the ball at 20-minute intervals. Don't throw away your office chair. Just like with exercise, it's important to rest your muscles to prevent muscle fatigue and get the most benefit.
Allow up to 30 minutes in between as you get used to the chair. Doctors do not recommend that you sit for more than 30 minutes at a time. It's also good for your spine if you need to get up and change chairs a lot.
Stay Safe
While sitting on a exercise ball while working can improve your posture, it also comes with some risks. Don't forget that you are sitting on a moving object. Keep your feet on the floor so you don't accidentally tip over. Also, sharp objects can puncture the ball, so keep an eye on your office supplies! Use mild soap and water to clean your ball, not commercial cleaners that can damage the ball material.
In addition, if you are doing high-intensity desk work, sitting on this ball for a long time will make it easier to lose shape than sitting on a chair; especially for people who rarely exercise and have weak waist and core muscles , originally the sitting posture with the hips stretched out, it is easy to walk into a sitting posture with the pelvis leaning forward, which will aggravate the deformation of the body. In the same way, when you use saddle seats, you also need to control the duration, which is similar to sitting on a yoga ball. Another shortcoming is the lack of support for the head and neck. This is not a problem caused by the saddle-shaped sitting posture, but due to the excessive use of handheld devices in our lives, many people have the problem of leading their heads forward, so in this kind of situation, they rely entirely on their own strength to support In the posture of the head, there is basically no solution. The best sitting posture is space (dynamic) slightly leaning back, which can relieve the fatigue of the head and neck. In short, no matter what kind of chair or seat, as long as it is in a static state for too long, it is harmful. There are indeed some sitting postures that are less prone to fatigue, but they still cannot replace the alternation of movement and stillness.
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